Reduce the salt, keep the taste

Wednesday

Jul 28, 2010 at 12:01 AMJul 28, 2010 at 2:08 PM

Full flavors boost low-sodium chicken dish.

Margaret Maples

A big gripe with low-sodium cooking is that without salt, meals lose vibrancy. We try to avoid high blood pressure and often end up with bland suppers. But you don’t have to choose between flavor and hypertension with Lemon Ginger Chicken, a dish from registered dietitian Lisa Andrews. She’s co-owner of Sound Bites Nutrition in Cincinnati.

“This simple recipe combines refreshing citrus, sweet ginger and cilantro,” she says, replacing the salt with other flavors. In a second flavorful health tip, Andrews recommends marinating the chicken for at least 15 minutes prior to cooking. She says marinating reduces production of two carcinogenic compounds, heterocyclic amines and polycyclic aromatic hydrocarbons, which form when meat is cooked at high temperatures.

But getting back to sodium: According to an online report from the University of Colorado Extension, we require about 1,500 milligrams of sodium daily to balance water in our cells and make nerves and muscles function properly. The healthy maximum is 2,300 milligrams a day, but some of us take in twice that amount.

Here’s a good reason to set down the salt shakers.

Lemon Ginger Chicken

This dish has been adapted from four servings to a more intimate dinner for two.

2 boneless, skinless chicken breasts (fat trimmed)

1 1/2 teaspoons low-sodium soy sauce

1 tablespoon oil (canola, peanut or sesame)

1 tablespoon fresh lemon or lime juice

1 tablespoon brown sugar (packed)

1/8 teaspoon ground ginger

1/2 teaspoon garlic, minced

1/8 cup chopped cilantro

Place chicken breasts in a large sealable plastic bag. In a small measuring cup, whisk together soy sauce, oil and lemon juice. Whisk in brown sugar, ginger and garlic. Add cilantro. Pour mixture into the bag with the chicken. Seal it and marinate the chicken in the refrigerator for up to 6 hours before cooking. Discard marinade and grill the chicken for 7 to 10 minutes on each side until done. Alternatively, roast in a 400-degree oven. Serve with vegetables and brown rice. Makes 2 servings.